04-04-24

Back Squats
4 Rounds x 3 Reps – Pause Squats
4 Rounds x 5 Reps – No Pause
Work to Heavy

14′ AMRAP
200m Run
10 TTB / 15 Knee Above 90
10 Sumo DL with 1/2 of Back Squat #

04-03-24

5 Rounds:
10 Weighted Pull Ups
10 DB Curl & Press
10 Bent Over Flys
10 High Pulls

18′ AMRAP
10 HR Push Ups
20 Hang DB Snatches 50/30
20/15 cal Bike or Ski
30 Airsquats

04-02-24

Push Press + Hang Clean
8 Rounds x 3 Reps of Each
Build to Heavy

12′ AMRAP
2-4-6-8-10-12…..
Deadlifts
Bar Over Burpees
20 Abmat Situps

04-01-24

25′ AMRAP
30/25 Cal Assault Bike
10 DBall Over Box
100m Farmer Carry

03-29-24

4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 DB Burpee DL
5 DB Front Squats

20′ to Build to Heavy
5 Rep Bench
1 Rep Clean

03-28-24

20′ to Work to Heavy
3 Rep Back Squat

12′ AMRAP
1-2-3-4-5-6-7-8-9-10……
Hand Release Burpees
10 DU / 25 Singles

03-27-24

12′ to Find Heavy Barbell Complex of:
3 Deadlifts
2 Hang Cleans
1 Front Squat

For Time:
800m Run
25 Russian KB Swings
600m Run
25 Russian KB Swings
400m Run
25 Russian KB Swings
200m Run
25 Russian KB Swings

03-26-24

Strict Press
10-9-8-7-6-5-4-3-2-1
*2 Front Squats after Each Set

For Time:
750m Row or Ski
50 Abmat Situps
1′ Plank Hold
500m Row or Ski
50 Abmat Situps
1′ Plank Hold
250m Row or Ski
50 Abmat Situps
1′ Plank Hold

03-25-24

Push Press:
5 Rounds x 4 Reps
*from Ground, getting heavier / with OH Static Hold
:00 bar up, :10 bar down & back up, :20 bar down & back up, :30 bar down & back up, :40 bar down

6 Rounds
1′ Max Box Step Overs with 1 DB 40/25
Rest 2′

03-22-24

12′ to Find Heavy Barbell Complex of:
Deadlift
Hang Clean
Power Clean
Hang Clean
STO (optional)

For Time:
3000/2500m Row Or Ski